Enter your maximum lift weight and the desired percentage to calculate the weight for your warm-up sets. This calculator helps you determine the appropriate load for warm-up exercises before performing your main workout sets.
Warm Up Set Formula
The following formula is used to calculate the weight for a warm-up set:
WUW = MW * (P / 100)
Variables:
- WUW is the warm-up weight (lbs or kg)
- MW is the maximum weight you can lift for one repetition (lbs or kg)
- P is the percentage of the maximum weight (1-100%)
To calculate the warm-up weight, multiply your maximum lift weight by the percentage you wish to use for your warm-up sets. This percentage is typically between 40% and 70% of your maximum weight.
What is a Warm Up Set?
A warm-up set is a set of exercises performed before the main workout sets, using a lighter weight to prepare the muscles, tendons, and joints for the heavier loads to come. Warm-up sets are crucial for injury prevention and can improve performance in the main workout.
How to Calculate Warm Up Set Weight?
The following steps outline how to calculate the Warm Up Set Weight:
- First, determine the maximum weight you can lift for one repetition (MW).
- Next, decide on the percentage (P) of the maximum weight you want to use for warm-up sets.
- Use the formula WUW = MW * (P / 100) to calculate the Warm Up Weight (WUW).
- Finally, use the calculator above to verify your calculated Warm Up Weight.
Example Problem:
Use the following variables as an example problem to test your knowledge.
Maximum weight (MW) = 200 lbs
Percentage of max (P) = 50%